Check out a few snippets of our Warrior’s training sessions from this week!
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Have you tried every diet out there? Sure, they work pretty well at first, but as the weeks go by it gets harder and harder. And eventually, you fall back into old habits. But by reshaping your approach to losing weight, you'll find something that actually works. These are our expert tips on losing weight, and keeping it off for good. Let's break the yo-yo diet cycle together!
Stop the diets
The secret to sustaining weight loss and keeping it off is to shift your mindset. You have to accept that weight loss is a journey, not something that happens in a week. It takes time, experimentation, support and most of all perseverance. Going on a diet and using diet products will not give you those things.
There's been countless amounts of research that shows that people who lose weight on diets tend to gain the weight back over time. Dieting ends up being ineffective for achieving long term weight loss, and it can also cause harm to your physical and mental health.
The first and most important step towards losing that weight and keeping it off is to ditch the diets. Instead, start thinking about making permanent changes in your self-care, and size down your portions of food.
Shifting your focus
Diets don't work and often fail because the unhealthy habits that cause weight gain don't change. Losing weight and keeping it off means you have to adopt healthy behaviour in all areas of your life that can influence weight gain. This can be sleeping habits, stress management, physical activity and life satisfaction, which is a critical component of sustaining weight loss for people who are emotional eaters.
Think about going on a diet. No one goes on a diet with the intention of staying on that diet for the rest of their lives. Diets are considered short term, which is exactly what the problem is. Dieting is not a long-term solution. Being on a diet means you can lose 20, 30, 50 or even 100 pounds, but when you stop you will inevitably gain that weight back.
This isn't a fact that is meant to make you feel hopeless. It's meant to emphasise that sustaining weight loss can only be achieved when you shift your focus from dieting to self-care. Focusing on changing the unhealthy habits in your life and adopting new healthier habits will help you feel amazing.
Start by eating healthier
Sustaining that all important weight loss means finding a healthy lifestyle plan that is good for you physically and mentally. You should be able to stick to this plan happily for the rest of your life. A healthy lifestyle plan looks different for everyone, and it will take some experimentation to figure out your unique blueprint for wellness.
Everyone's plan is unique, but there are some basic guidelines that you can follow to lose weight and keep it off, including stocking up on fruits and veggies and avoiding those additives.
Work on changing your habits and behaviour
No diet is a one size fits all option. Figuring out the best healthy lifestyle plan that works for you will take motivation, support and experimentation. At The Warrior Programme we support our clients to change their mindset and keep that weight off when they lose it. Making these behavioural changes means you can maintain your weight loss for a lifetime.
Our Head Warrior, Amy Newton, has made a video exclusively for you on how you can sustain your weight loss over time, and everything you should be avoiding that won't deliver results. Click here to view it now.
Tell us some of your favourite ways of maintaining your weight loss. Share your tips below and on Facebook, and remember to use our hashtag #thewarriorprogramme.
Does the thought of stepping foot inside the gym give you anxiety? Don't worry! The Warrior Programme is here to help you feel less self-conscious and to give you top tips on how to maintain motivation for working out.
How Can You Stick To Your Workout Routine?
Half the battle of getting into shape is getting your mind into shape too. As a personal trainer, these are my top tips.
Think about why you're doing it.
The bigger the reason why, the easier the how! What is your main motivator for getting healthy? If you're struggling to find the why, start by thinking about what results you want in the short-term. Dig deep and get specific with your goals. Why do you want to workout, and how is it going to help you?
Reinforce what you like about your body.
Part of what I do as a personal trainer is helping my clients change the way they see themselves. Focus on the positive, and the positivity will grow. You'll start to feel better inside. And when you feel good on the inside, you make good choices! It'll be a lot easier to go to the gym if you've indulged in a little self-love, and have given yourself a pep talk before leaving the house.
Figure out how exercise makes you feel.
Keep a diary and write down how you are feeling after every workout. Better yet, get a personal trainer and share your feelings with them. You'll look back on it and feel motivated and inspired all over again. It will also help raise your bodily awareness, and how exercise is benefiting your emotional and mental health.
What To Do If You're Feeling Intimidated Or Self-Conscious About Going To The Gym?
Exude external confidence. Smile and use good posture.
Showing body language that is confident affects us on a deeper level. The body will release hormones that match your facial and body positions. Looking the part never hurts. That's why I always encourage my clients to invest in the right shoes and outfit that makes them feel good (and even participate in a crazy leggings competition!). Never underestimate the power of a great outfit.
Stay away from the machines.
Fiddling with cable machines can be stressful and downright confusing. If you're not confident in it, don't mess with the equipment when you first get started. It can be really intimidating! Stick to the equipment you know your way around unless you have a trainer with you to walk you through all of the different machines.
Put your earphones in, but don't play any music so you can hear what's going on around you.
Music is great to get you pumped up, but if you're in a new surrounding, leave the music off. Put your headphones on, but listen to what's going on around you instead. It will help you to feel more in control and that really boosts confidence.
If this resonates with you, you can click the button below to book your free 'Stop Feeling Intimidated By The Gym & Start Getting Results' Consultation.
We will be showing you exactly what to do to tone up and get stronger and start feeling okay about going to the gym.
In short, it's a complete solution to your frustration at not knowing what to do in the gym to get the results you want, which makes you feel bad. We've done all the hard work, analysing, testing and working out what works to save you all of the hard work to become stronger, more toned and confident at the gym.
You will also get our exclusive e-book, that will help you with feeling more confident with your body, that you can just take and use to start getting stronger and toning up.
I mean, it's literally everything, nobody else get this unless they come to the session, so they're in the privileged few. It's not all sunshine and rainbows though - we will also be showing you where you might have gone wrong in the past, so you don't repeat the same mistakes.
So the long and short of it is...
Come to our complementary 'Stop Feeling Intimidated By The Gym And Start Getting Results' Consultation, learn how to get stronger and tone up, meet our amazing expert team, ask as many questions as you want and then leave and go and put it to work in your life.
What have you got to lose? (the answer is nothing!)
Get your ticket by clicking here.
With busy everyday working lives, getting a good workout in depends on your schedule. You want to maximise your time to get everything in - socialising, working and exercising.
There's no right time to train, though there are certain timeframes that will work better for you than others, allowing you to make the most out of your workout. It's a great way to schedule your workouts based on your fitness and form.
Here are some of the optimum times I feel are best to hit the gym...
If you get up early, you may prefer to have morning sessions. This will jumpstart your body for the day and you can take advantage of a quieter gym too. A morning workout will get that adrenaline flowing, switching your brain on and making you feel more active and alert for the day ahead.
When you want to benefit from morning sessions, you won't have to self-motivate as much because there's little to do on the agenda at that time in the morning. No more bad excuses for not hitting the gym!
If weight loss is your ultimate goal, doing a morning workout is the best way to kickstart your metabolism. This in turn will help you burn more calories as the day goes on.
Mid-morning is a great time to train, because the gym floor will be a bit quieter and your schedule may allow you to dedicate more time to your session if you need it.
Studies have proven that people who train in the morning tend to make healthier food choices for the rest of the day as well. What a great way to watch that waistline!
Workout out during your lunchbreak will re-energise your mind for the rest of the day, helping to prevent the mid-afternoon slump that often comes after lunch. Why not invite your colleagues to join in for a bit of extra motivation.
If you work in an office, the lunchtime workout could be a great option for you. Sitting at a desk in front of a screen all day causes discomfort in the joints and the spine. Getting a good midday stretch will help to keep your posture balanced, and ease any aching joints.
It's been a long day at work. Your mind is tired. You need to de-stress. Get that pent-up energy and hit the gym! An evening session closes off the day by reviving your muscles from that time sitting at a desk all day long.
If you're finding it difficult to make your session on an evening, getting yourself straight to the gym after work prevents the go home, get cosy syndrome that will completely demotivate you and stop you from heading back out.
Do you have trouble sleeping at night? You may benefit from a later evening workout. A great cardio session can leave you ready for a bit of shut eye. It's also a great option if you have a hectic career, family life and social schedule. Once the day is over, you can focus all your attention on getting a great workout.
When is your favourite time to workout? Head on over to our Facebook page and let us know!
I'm often juggling a few books and here is a fantastic one I'm reading at the moment, which I would thoroughly recommend if you've got two X chromosomes and you're interested in what being strong could do and could mean for you:
It's so important to surround yourself with resources and people who support what you're looking to achieve. We all know how demoralising it can feel when you tell someone about a new goal of yours, or something you're working to achieve, and they snub it, or tell you it can't be done.
It may well shake your belief in yourself and whether you can do it or not, and that will then affect your action towards it.
What if you believe unequivocally that you could, or at least you borrowed that belief off someone who had it, temporarily, until you had it yourself? Think of what you could achieve.
In Bristol, we're so luck to have lots of gorgeous sugary things to eat, from the doughnuts at Pinkmans Bakery to the Portuguese custard tarts at St Nicks, but how do I balance eating sugar with losing weight? What sugar is it okay to eat? And what about things that say they're sugar free but aren't?
It's a bit of a minefield, so we've made this video:
We're always getting caught out by Instagram time limits on videos so here's a super short and sweet one - we just wanna help you get stronger!
We're female personal trainers based in Bristol and we specialise in helping women get stronger, fitter, tone up and feel more confident.
Resonate with you? Click the button below to come and check us out:
What we can do can be fairly simple to 'get', but it's so important to us that we remember and communicate our 'why' regularly.
Helping women get stronger is SO important to us. Want to find out more? Click the button below:
Sick of the fitness industry always throwing weight loss and measurements in your face?
Whenever you look at Instagram, it's the latest skinny 'fitness' model or bodybuilder? We are too!
So maybe you're looking for something different? Which is probably why you've found us and are reading this blog post!
We specialise in helping women who want that something different. Who want to be more than just a number or a before and after photo. Who don't want 'standard' and who don't want to be 'skinny'. If this sounds like you, come say hey!
It's pull up week! If we could sum up in one sentence why we do what we do, it's this: helping women do their first pull up. Katy joined The Warrior Programme to work on her upper body strength, specifically press ups and pull ups. She didn't believe she could ever do a pull up...
So we took this on and worked on building upper body strength in the right way (this also helps with posture and achy shoulder and necks too) until one day, we knew she was ready. She still wasn't convinced and this is what happened:
Emma first started working with The Warrior Programme to tone up and build upper body strength. She really wants to be able to do a pull up, so here we are working on it...
I LOVE LOVE LOVE pull ups! They make my heart sing and make every day helping clients with them so worthwhile and enjoyable.
Here's one of mine... working on ring pull ups at the moment (so far, I have five strict ones) to translate into a muscle up
Never been able to do a press up properly?
Would love to be able to do a pull up, but don't believe you ever will and no idea where to start?
Want a stronger upper body and more toned arms and shoulders?
Pretty much every woman we work with has this as a goal and we absolutely love it! You are not alone... let us help you!
Our FREE 'Improve Your Upper Body Strength' Consultation will help you:
*Have more belief in yourself - you can do a press up AND a pull up - it's just knowing where to start and learning the right technique
*Take away a key exercise for you to work on from the day of your consultation
*Understand how to eat and exercise to tone up and get stronger
Claim your FREE 'Improve Your Upper Body Strength' Consultation by clicking the button below:
When you decide to work with a personal trainer, it's critical that you both connect and understand each other on the right level. So it's very important to us that we share who we are as people with you. Here's more about Amy and why she does this work:
Lou is one of the trainers on the Warrior team, who specialises in helping women get stronger, fitter and more confident. Press play below to hear more about her story:
A lot of you have been asking for an update on how we're getting on with the very exciting project that is The Warrior Gym, so here it is:
So, last week, I posted a picture on social media which attracted a fair bit of attention - that I've dropped 12kg in 2 weeks. I wanted to let you all know today how I've done that and to talk a little about healthy weight loss, balance and non-judgement.
Here's Part Two:
Thank you all so much for getting behind us this year - with training with us, getting involved with the crowdfund for The Warrior Gym, liking our posts and just generally being interested in what we're up to. We're so grateful and so excited to see what 2018 brings.
We will be
*Creating more Warriors
*Opening The Warrior Gym
*Bringing more Warrior Leaders on board
*Growing, getting stronger and having fun!
Fed up of feeling like you have no time?
Struggling to find the motivation to do things for yourself that you know you need to do?
We feel you! What can you do about it?
If you would like to find out more about how we can help you, please click the button below to book your free consultation:
What exactly is The Warrior Programme and why are we different?
If you would like to find out more, please click the button below to book your FREE TASTER SESSION with either Amy or Ben:
Have you ever tried to make a big change to your life and failed? Maybe tried to go to the gym every day for a week, got to Friday and thought stuff this?!
Started a new diet and fallen off the wagon by Saturday?
Big change drives rarely work, so what's the best way to do it?
If you'd like to find out more about us and what we do, click the button below to book your free Taster Session:
Do you struggle with getting the confidence to go to the gym, never mind the weights section?
Does it feel like everyone else is the finished article and you're just getting started?
I hear you! Have a watch...
If you'd like to find out more, please send us a message below:
I realise I post about deadlifts and my clients' achievements with them a lot, so today I wanted to explain what they are and why they're important.
If this resonates with you, please get in touch!